The most important aspect of our drills and exercises, is to understand that they are not meant to be performed perfectly, rather, they are design specifically as exaggerations of our movement in order to enhance our perception. By taking our body through motor patterns it would not normally go through, we learn the difference between efficient and inefficient movement.

The drills and exercises are broken down into 7 easy to remember categories: Strengthening drills (to prepare your muscles, tendons and ligaments for the repetitive impact forces of running), Pose Drills (to reinforce proper landing and application of body weight), Fall Drills (to help overcome the fear of falling forward freely), Pull Drills (to reinforce the proper action of pulling, as opposed to pushing-off), Combination Drills (to combine several simple drills into a complex movement pattern), Correction Drills (to enable you to make corrections to your technique during a workout) and Flexibility exercises (to increase the range of motion of your joints, and general mobility after a workout).